Demystifying Nutrition Labels
Dietary fiber? Total sugars? Added sugars? Reading a nutrition label can feel like you’re decoding a secret message. Between flashy buzzwords like “low fat,” “natural,” or “clean,” and contradictory advice from every corner of the internet, it’s tough to tell what’s actually good for you.
The truth is, there’s no one-size-fits-all answer. Everyone’s body and dietary needs are different. But if you want to get a better idea of what’s in your food, the nutrition label is a great place to start.
What Is a Nutrition Label Anyway?
Nutrition labels are those handy panels (usually on the side or back of a package) that break down what’s in the food—things like calories, fats, protein, vitamins, and more. These labels aren’t random; they’re based on official nutritional standards set by health authorities like the FDA
In the U.S., nutrition facts labels have been required since 1994. They’re designed to show how much of certain nutrients you’re getting per serving and how that stacks up against the recommended daily intake, typically based on a 2,000-calorie-a-day diet.
Of course, not everyone eats 2,000 calories a day, and not all nutrient needs are the same. But the label still provides a great snapshot of what you’re putting into your body.
How to Read a Nutrition Label (Without Overthinking It)
Let’s walk through the major parts of a nutrition label so you can make sense of the numbers next time you’re staring down a box of granola bars at the grocery store.
Serving Information
This is your starting point. Everything else on the label is based on one serving, which might be more or less than you’d actually eat. Pay attention to the serving size and servings per container—a single bag might contain two or three servings, not just one.
Calories
Calories tell you how much energy you get from a serving. It’s not about obsessing over numbers—it’s just useful to know, depending on your own dietary goals or simply be more aware.
Nutrients
This section includes both the nutrients to limit and the ones to get more of. Here’s a quick breakdown:
Nutrients to limit:
Saturated Fat – Too much can raise cholesterol levels.
Sodium – High sodium intake can impact blood pressure.
Added Sugars – Different from natural sugars found in fruit or milk. Too much can be linked to a variety of health issues, like high blood pressure, inflammation, diabetes, and heart disease.
Nutrients to aim for:
Dietary Fiber – Great for digestion and feeling full.
Vitamin D, Calcium, Iron, and Potassium – These are nutrients many people don’t get enough of, and they’re essential for bone health, muscle function, and energy levels.
Added Sugars vs Total Sugars
This one trips a lot of people up. Total Sugars includes both natural sugars (like the ones in fruit or dairy) and Added Sugars (think: corn syrup or cane sugar added during processing). You want to be mindful of added sugars, as they’re often where unnecessary “empty calories” sneak in. “Empty calories” are what we call calories that are primarily composed of sugars and fats but with little or no micronutrients, fiber, or protein—basically foods without nutritional value.
At Western, we’re not in the business of calling different types of food either “bad” or “good.” So we say, eat those empty calories! Have the donut, crack open the Diet Coke! The key to a well-rounded diet is keeping balance in mind. You don’t have to deprive yourself of some “empty calories” now and again, as long as you’re keeping the rest of your diet balanced with the nutrients your body needs to survive and thrive.
% Daily Value (DV)
This column tells you how much a nutrient in one serving contributes to your daily total.
5% DV or less = Low
20% DV or more = High
So if something has 25% DV of added sugars, that’s a decent chunk of your daily recommended limit from just one serving.
Tools, Not Rules
Here’s the most important part of reading any food label: you don’t need to agonize over it! You’re not “bad” for eating something with more sodium or sugar. Nutrition labels are just there to give you more information so you can make choices that align with your own goals and needs—whether that’s more protein, less sugar, more fiber, or just a better understanding of what’s in your snack.
And don’t forget, not all food comes with a label. Whole foods like fresh fruits, vegetables, meat, fish, and grains often don’t have a breakdown because they are the ingredients. They’re naturally full of nutrients and fiber, without the added stuff. That’s not to say packaged foods are bad, just that it’s helpful to know what’s in them, especially if they’re a regular part of your diet.
So the next time you pick up a box, take a peek at the label. You don’t have to memorize it. Just notice. Use it as a guide, not a guilt trip.
Want more help figuring out what works for your lifestyle?
We’re here to support your health journey in a way that feels realistic, empowering, and non-restrictive. Chat with one of Western’s registered dietitian nutritionists or join one of our nutrition Wellbeing Workshops throughout the year. We’d love to help you feel confident in your food choices and guide you towards choices that match your goals. Schedule a consultation with us today!
